Surprising headache triggers and how to avoid them

We all know about tension headaches or those that arrive at that time of the month, but there are other pain-causing situations you may not be aware of.

With more than 10 million people in the UK getting regular headaches, they’re worth knowing about…

Hitting the gym too hard

Exercise is the best medicine for many things, including headaches, but it can also cause them.

Exercise or exertion headaches are felt as a throbbing ache at the back of the head during or after intense exercise.

‘They’re caused by the release of chemicals called catecholamines,’ says Peter Goadsby, Professor of Neurology at King’s College London, ‘but we’re not sure why this causes headaches in some people and not in others.’

If your GP has ruled out underlying causes, they’re not dangerous.

‘They’re more common in people new to exercise, but don’t be put off,’ says headache specialist Professor Anne MacGregor. ‘Build up your intensity slowly, ensure you’re hydrated and eat before exercise.’

The very thing you’re taking to ease headaches could be the cause of them.

Known as medication-overuse headaches, they’re extremely common.

‘When you start taking painkillers for a headache, they work in conjunction with your body’s natural painkilling chemicals,’ says Professor MacGregor.

‘But once you start taking them regularly, the body starts to shut down its own production of these chemicals, thinking that they’re not needed. You then start getting headaches more frequently, and so reach for the painkillers, then experience withdrawal pain when you haven’t taken them for a while, and so the cycle goes on.’

Painkillers that contain codeine are the biggest culprits, so try to avoid these if you can.

‘If you’re taking any over-the-counter painkiller or triptan (prescribed for migraines) more than three or four times a week, see your GP,’ says Dr Laurence Gerlis, GP at samedaydoctor.org. ‘With some support, you need to stop taking the medication. The headaches will be worse initially, but then will eventually lead to you being pain-free within weeks.’

Drink three to four cups of coffee a day? Then try to have them at set times.

‘People usually have their morning coffee before work or when they get there,’ says Professor Goadsby. ‘Weekend headaches are common as, if you have a lie-in, you’ll get a caffeine-withdrawal headache, sometimes compounded by low blood sugar from a late breakfast.’

If you suffer from migraines, there is also evidence that cutting out caffeine completely may help your symptoms.

When you grind your teeth

Do you ever wake up with a headache in front of your ear, perhaps with a sore jaw or temple pain?

If so, you may be a nighttime teeth grinder. ‘Also known as bruxism,it’s often a sign of stress or anxiety,’ says Dr Gerlis.

It’s important to treat it before it causes chronic pain.

‘A short course of sleeping tablets or muscle relaxants can stop bruxism, but you should also address daytime stress through holistic therapies such as yoga,’ says Dr Gerlis. Or ask your dentist about a nighttime mouthguard.

We all know that bottling up emotions isn’t good for us, but a study at St Louis University School of Medicine in the US showed holding in anger is a headache risk.

If you struggle with managing anger, try cognitive behavioural therapy (babcp.com) or the British Association of Anger Management (angermanage.co.uk) for courses in how to deal with it.

Watching the calories

Scientists have recently started looking at the link between weight and headaches.

A 2013 US study showed that obese people were 81% more likely to suffer from migraines than people of a normal weight, and that the link was stronger in women and those under 50.

‘We don’t fully understand the reasons, but several theories are being researched,’ says Professor Lee Peterlin, Director of Headache Research at Johns Hopkins University School of Medicine and lead author of the study.

So will losing weight help?

‘Aerobic exercise reduces headache frequency, but we don’t know if this is because of a connection with weight loss,’ says Professor Peterlin.

‘Several small studies suggest that people with migraine who undergo bariatric (weight-loss) surgery for other health reasons may have a reduction in headaches, so more research is needed in larger, well-controlled studies.’

‘Sitting with rounded shoulders, with chin forward and neck compressed, can shorten and tighten muscles supporting your head, leading to tension headaches. In fact, any bad posture, including a weak lower back, can cause them.’

Pilates can help build a stronger, longer posture.

For relief from tightness in the upper back and neck, try shoulder drops: lie on your back, knees bent, feet on the floor.

Hold your arms up in line with your shoulders, palms facing. Breathe in and raise one arm further towards the ceiling, lifting the shoulder blade.

Breathe out as you lower the blade. Repeat 10 times on each side.

ChuckIng out carbs...

Diets such as paleo have seen many of us reducing or cutting out carbs. ‘But not only do you miss the B vitamins and fibre in wholegrain carbs, it’s a fast path to headaches,’ says dietitian Lucy Jones, director of Nutrifit Health. ‘Your body prefers using the glucose from carbs for energy, but when you take that away, the body is essentially starving – low in energy and blood sugar.’

And low blood sugar, or a sudden drop in blood sugar levels, can trigger a headache.

Fasting diets are another culprit, Lucy says: ‘You get 20% of your fluids from food, so you can easily get dehydrated when you eat very little. If you fast, drink more, including green or black tea, as caffeine withdrawal also causes headaches.’

The condiment culprit

Those who reduce their salt intake have fewer headaches, says a new US study.

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